Free Healthy Recipe - Chilli Con Carne with Avocado Salsa

Dairy free, Low GI

Chilli con carne comes in and out of fashion but if we're honest, even if it does remind us of our less sophisticated student days, it's always a favourite. As students I doubt we gave much thought to the nutritional value of the meal yet it was and still is the perfect food for study. Rich in fibre and slow releasing carbohydrates for improved mental performance, kidney beans are also a good source of iron for energy, magnesium to ease nervous tension, and the beef gives us much needed protein for satiety and cellular repair.

Ingredients

1 tbsp olive oil

1 large onion

3 cloves garlic

2 red chillies deseeded and finely chopped

1 red capsicum diced

½ tsp cumin

½ tsp cayenne pepper

500 grams premium lean minced beef

200 grams mushrooms, sliced

500 ml beef or veal stock

2 400g cans tomatoes

1 400g can kidney beans, drained

Avocado Salsa:

1 large avocado, cut into cubes

1 lime juiced

½ Spanish onion chopped

1 bunch coriander, roughly chopped

Method

Avocado Salsa:
Combine the ingredients together and serve on top of the chilli.

Heat the oil in a large saucepan and sauté the onion and garlic for 2 minutes. Add the chilli, capsicum and spices and stir through. Add the beef and cook stirring often until the meat has browned. Add the mushrooms, tomatoes and stock and kidney beans. Bring to the boil then reduce the heat to simmer for 40 - 50 minutes until much of the liquid has reduced.

Note : chilli and cayenne pepper both help to boost the metabolism and aid weight loss.

Makes 4 servings

Prep Time:	10 mins
Cooking Time:	1 hr 15 mins
Ready in:	1.5 hrs
Suitable for:
Dinner, Lunch

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Nutritional Information - Per Serve
Kj	2011 kj
Calories	481 kcal
Fat	27.6 g
Saturated Fat	6.9 g
Total Carbohydrate	21.5 g
Total Protein	34.7 g
Fibre	7 g

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